Neck Exercises for Spondylitis

by
STEVE SILVERMAN Last Updated: Dec 02, 2010

Steve Silverman

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.

Stretching exercises can relieve the pain of spondylosis.Photo Credit IT Stock/Polka Dot/Getty Images

If you suffer from spondylitis, you need a solid and consistent exercise program. You will benefit from exercise even if you only have five to10 minutes a day to work at it. Exercises are essential to maintaining good posture, building strength and gaining flexibility when you have spondylitis. Necksurgery.com says that men are three times more likely than women to come down with this condition. Symptoms usually show up between the ages of 20 and 30.

Prone Lying

This is one of the primary exercises for those suffering from severe spondylosis. Lie on your front on the floor or a firm mattress. If you are struggling to get in this position -- many do -- place a pillow or rolled up towel under your chest. Keep your feet straight and your chest in the prone position. Try to maintain this position for two minutes. Once you can do this, you can move on to other exercises.

Leg Raises

Lie on the floor on your stomach. Spread your feet out as wide as possible. Place your hands behind your head or neck, whichever is the most comfortable for you. Raise your feet up about 6 to 10 inches. At the same time, pick your head up about 6 inches. Hold this position for a count of 10 and then relax for three to five seconds. Do 10 reps and take a one-minute break. Repeat the set.

Human Rolling Pin

In this exercise, you need an exercise ball. Kneel down on the floor and place your fingertips on the ball. Roll yourself up so your upper body and forearms are supported by the ball. Roll back down slowly to the starting position. Keep your body as straight as possible. You should feel your abdominal muscles working throughout the process. Do this 10 times, take a one-minute break and then repeat the exercise.

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